Wondering what the best energy bar to use as a cyclist is? If you eat the same thing every ride, it’s pretty easy to get flavour fatigue fast. Keep your on-ride nutrition fresh by mixing it up. There are so many energy bars out there - which is your go-to energy bar as a cyclist?

There is no such thing as a perfect diet as a cyclist. The best diet for you is the one you can stick with when life gets chaotic.

Energy gels are a popular fuel choice used by cyclists in races and events. From an energy and carbohydrates perspective they can vary a lot in amount of carbohydrates, type of sugar used and how rapidly they are absorbed and available to fuel your effort. The only way to know which one works 'best' for you is to test it out in training.

Repeat after me.

I do not need to earn my food.

Even if you didn't do any exercise today, or your food choices weren't ideal earlier in the day, or your weight isn't where you want it to be, your body still needs and deserves food.

International recommendations suggest that free sugar intake should account for no more than 5% of daily energy intake. But what are free sugars, just how much sugar is that, and what does it mean in day to day life?

Superfoods are super popular these days. Black rice, buffalo berries, Queensland plums, pichu berry, kamu kamu have all been touted the hottest superfoods along with quinoa, blueberries, eggs, turmeric, chia... Apparently even chocolate and genetically modified purple tomatoes are considered superfoods these days. 

But what are superfoods and are they really that super?

Watch this conversation between Advanced Sports Dietitian Dr Gemma Sampson and Global Triathlon Network to discuss the best pieces of nutrition advice for triathletes.

We live in a society that worships extremes and perfection, where images of healthy normal sized women are photoshopped and distorted to have thinner waists, longer legs and perfectly toned arms. The subtle messages we are subjected to from a young age mean that children grow up unnecessarily worrying about their weight.

Do you need a protein supplement as a cyclist? Protein pancakes, protein brownies, protein popcorn… Protein intake is often overlooked by many of the athletes I work with. A question I am often asked is whether the protein you’re eating from real food good enough or do you need a protein supplement as well?

Beans on toast, instant noodles, enormous bowls of rice… Step away from the beige, add more colour and balance into your diet to feel, concentrate and perform better at work, uni or competition. Better food choices doesn’t have to be expensive either. With a bit of planning and creativity, tasty and nutritious meals can be achieved without breaking the bank. Create healthy eating habits for a lifetime with a few simple, budget-friendly tips.

Your weight is constantly changing. So many people I work with assign their worth to this number - a number that is CONSTANTLY changing across the day, week, month and year.

Find yourself INSANELY hungry, craving sugar and binge eating in the hours after a bike ride?

It's probably not because you don't have self-control or enough will-power.

You don't have to give up any of your favourite foods, go on a crazy diet or start an extreme exercise regime this January if you don't want to.

Whether you already follow a plant based diet, are taking part in Veganuary or keen to learn more about a vegetarian or vegan diet it's worth being informed and intentional with your nutrition content of your plant-based protein food sources.

Are you caught in the trap thinking that just because you're out training all the time as a cyclist you can eat whatever you want? While it may be getting enough energy to keep your body going, are you really fuelling yourself optimally with the nutrition to achieve your greatest potential?

When I meet cyclists and other endurance athletes, it’s very common for them to tell me that they aren’t fuelling their rides because commercial bars, drinks, gels and other sports nutrition products are so expensive. What else can you eat on the bike? Dried fruit!

Chances are, nobody else even notices when you have gained or lost weight.

Nutrition for cyclists: What to eat before, during and after your training? Not all high carb. Not all low carb. But smart carbs to fuel your training intensity.

What life lessons did I learn in 2021? Hands down, my biggest accomplishment over the last year has been to complete my Professional Doctorate.

Henry Ford once said that "Whether you think you can, or you think you can't – you're right". The thoughts you have about a particular situation, food, or even your own body can have a huge impact on how you feel, the actions you take and the results you do (or don't) see as a result.